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Что такое остеопороз и чем он опасен?

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Что такое остеопороз и чем он опасен?

Ежегодно 20 октября проходит Всемирный день борьбы с остеопорозом, который был учрежден Всемирной организацией здравоохранения (ВОЗ) в 1997 году.

Остеопороз развивается из-за снижения массы костной ткани и изменений в ее структуре. Кости становятся тонкими, хрупкими и легко ломаются даже из-за самого незначительного внешнего воздействия. Риск развития остеопороза у женщин значительно повышается к моменту менопаузы, когда снижается защитное действие эстрогенов. У мужчин этот период наступает позже – после 70 лет.

Каждая третья женщина и каждый пятый мужчина в возрасте старше 50 лет имеют переломы, вызванные остеопорозом – чаще всего в областях предплечья, поясничного отдела позвоночника и шейки бедра. Пожилым людям такие переломы грозят инвалидностью, потерей независимости, в некоторых случаях – даже смертью.

Факторы риска остеопороза и переломов:

  • возраст старше 65 лет;
  • предшествующие переломы у пациента после незначительной травмы или падения;
  • перелом шейки бедра у родителей после незначительной травмы или падения;
  • уменьшение роста на 2 см за последний год или более 4 см в течение жизни;
  • склонность к падениям (2 и более падений в год);
  • злоупотребление алкоголем;
  • курение;
  • системный прием глюкокортикоидов более трех месяцев;
  • низкий индекс массы тела (ИМТ < 20 кг/м2);
  • наличие заболеваний (сахарного диабета, гипертиреоза, ревматоидного артрита, хронических заболеваний кишечника), пересадка органов, продолжительная неподвижность.

Как улучшить качество костной ткани и повысить прочность костей?

Потребляйте больше кальция:

- добавьте к своему рациону молочные продукты и нежирные сыры;

- пейте молоко или богатые кальцием заменители молока, добавляя их в кофе и чай;

- регулярно употребляйте в пищу йогурты на завтрак и полдник;

- добавляйте в еду кунжут, семечки и цельные зерна;

- перекусывайте орехами или сухофруктами;

- пейте минеральную воду, богатую кальцием (состав воды указан на упаковке);

- выбирайте богатые кальцием овощи (кресс-салат, брокколи, окра);

- добавляйте в еду чечевицу и белые бобы.

Насыщайте организм витамином D. Чтобы поддерживать достаточный уровень витамина D, необходимо регулярно бывать на солнце и есть жирную рыбу (лосось, сардины, тунец) или обогащенные витамином продукты.

А что насчет алкоголя и кофеин-содержащих напитков?

Чрезмерное потребление алкоголя (более 2 единиц в день) может увеличить риск перелома при небольшой травме (1 единица равна 25 мл крепкого напитка или 250 мл пива). Регулярное употребление кофеина более 330 мг в день (примерно 4 чашки кофе) увеличивает риск остеопоротических переломов на 20%.

Как влияет физическая активность на прочность костей?

Положительный эффект от правильного питания усиливается физической активностью. Упражнения необходимы для  здоровья скелета людям разного возраста. Гимнастика, укрепляющая мышцы, подобранная индивидуально в зависимости от возможностей и потребностей пожилого человека, улучшает координацию, поддерживает мобильность и снижает риск падений и переломов.

Автор: Шайдакова Ксения Михайловна,

врач по медицинской профилактике

ГБУЗ СК «Левокумская РБ»

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